Comparing Nutrients in 1 pound Parsnips VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Parsnips	Oranges	Recommended Dietary Allowance
Energy	11.7% 340kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	41% 53.3g	130g per day for Men 19-50 years
Sugars	30% 21.8g	58.5% 42.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85.7% 77mg	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45% 6.76mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Oranges	Recommended Dietary Allowance
Calcium	16.3% 163mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.5% 2.68mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	4.93% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46% 322mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.75% 361g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Parsnips vs Oranges:

• Raw Parsnips have 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 8.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 3.1 times more Vitamin C than Raw Parsnips.
• Both Raw Parsnips and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Parsnips as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Parsnips vs Oranges:

• Raw Parsnips have 2.7 times more Copper, 5.9 times more Iron, 2.9 times more Magnesium, 22.4 times more Manganese, 5.1 times more Phosphorus, 2.1 times more Potassium, 3.6 times more Selenium and 8.4 times more Zinc than Raw Oranges.
• Both Raw Parsnips and Raw Oranges have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Parsnips have 1.6 times more Energy, 1.5 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.9 times more Sugars than Raw Parsnips.
• Both Raw Parsnips as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.